Time: hold for 30 seconds

Exercise times: 2 times a day, 3 cycles each time.

Efficacy: Exercise calf muscles.

Step 1: Stand 30cm away from the wall, put your hands on your chest and push the wall.

Step2: The left leg takes a big step backward, and the right knee bends to form a lunge. Keep your left leg straight. Hold for 30 seconds, then switch sides and do the same thing. Cycle 3 times.

Lift your chair and stand on tiptoe.

Time: hold 1 sec.

Exercise times: twice a day, 3 cycles each time, each cycle 15 times.

Efficacy: strengthen calf muscles with physical strength.

Step 1: Stand on the back of the chair with your head up, your feet slightly open and hip-wide, and hold the back of the chair with your hands.

Step2: Slowly lift your toes, push your chest forward, tighten your abdomen and hips, and keep your legs straight. After holding 1 sec, slowly lower the heel. Be careful not to let the heel touch the ground when you put it down, and then stand on tiptoe. 15 times is a cycle, and 3 cycles are repeated.

I sprained my ankle while sitting.

Exercise times: twice a day, twisting your legs 5 times each time.

Efficacy: strengthen the key ligaments of calf muscles and ankles.

Step 1: Sit in a chair with your back close to the back of the chair and keep your spine straight. Put your hands on the chair surface, your right foot will droop naturally, your left foot will be raised horizontally, and your toes will stretch forward.

Step 2: Turn your toes five times clockwise. Be careful not to move the knee joint when rotating. Then do the same thing on the other side.

Rubber bands move ankles.

Time: hold 1 sec.

Exercise times: twice a day, 3 cycles each time, and each cycle is repeated 15 times.

Efficacy: Exercise leg muscles and ankle joints.

Step 1: Sit on the floor naturally, hold your body behind your hands, bend your right foot naturally, and straighten your left foot. Let your partner use rubber bands to help fix your toes and ankles.

Step 2: Slowly move the ankle 1 s from the inside out, and then repeat 15 times from the outside to the inside as a cycle, with each leg doing 3 cycles.